Dive into this athlete’s performance at 2024 Birmingham using our in-depth report. By comparing their results to those of similar athletes, we identify key strengths and areas in need of improvement. For this specific race, our analysis is based on the performance of 1000 similar athletes.
We compare the athlete's running times with peers who have similar finish times. This chart helps you quickly determine if your running pace was too fast or too slow for your overall finish time.
We compare the athlete's workout times for each station with peers who have similar finish times. This chart helps you quickly identify if any workouts were too fast or too slow relative to your overall finish time.
This section showcases the entire Longstaff Sam's performance at each station and run segment compared to the average.
It reveals strengths and areas for improvement, providing insights into how the athlete's times stack up against typical HYROX competitors with same finish time.
In HYROX racing, pacing is crucial. The pacing line highlights Longstaff Sam's pacing strategy, identifying segments where they may have started too fast or too slow, guiding them toward a more balanced race approach.
This chart illustrates the spread of splits of all athletes competing in the same division, providing a visual representation of the distribution of times for each split.
Use this chart to compare the Longstaff Sam's performance against the competition, identifying areas of strength and those needing improvement.
This chart includes Top 10%, Top 25%, Top 50%, Top 75%, Top 90%, and Top 100% of the athletes. The outliers have been removed for clarity.
Based on our analysis, here are the focus areas for improvement. The goal is to determine how quickly the athlete could improve on some stations and where is the path of least resistance to improve Longstaff Sam's time.
The percentile rank is the current position of the athlete compared to the competition. It goes from 0 to 100, where 0 is the best and 100 is the worst. It show the potential improvement for each station. The athlete should focus on the stations with the highest potential improvement and the biggest duration.
A big improvement in the Farmer's carry station will not be as impactful as a small improvement in the wall ball station for instance. Just click on a station to see how easy it will be to improve and how important it is to focus on it during training.
For this athlete we identified a possible improvement of 02:44. Check the detail of the improvement plan below.
| Splits | Potential Improvement | Time | Focus During Training |
|---|---|---|---|
| Sled Push | 00:50 | 03:32 to 02:42 | 30.5% |
| Sled Pull | 00:49 | 05:27 to 04:38 | 29.9% |
| Sandbag Lunges | 00:28 | 05:18 to 04:50 | 17.1% |
| Burpees Broad Jump | 00:27 | 05:27 to 05:00 | 16.5% |
| Ski Erg | 00:06 | 04:29 to 04:23 | 3.7% |
| Rowing | 00:04 | 04:48 to 04:44 | 2.4% |
| Farmers Carry | 00:00 | 01:31 to 01:31 | 0.0% |
| Wall Balls | 00:00 | 05:38 to 05:38 | 0.0% |
| Run Total | 00:00 | 40:11 to 40:11 | 0.0% |
| Longstaff Sam | Perfect Race | |||
|---|---|---|---|---|
| Splits | Total | Average | Total | |
| Running 1 | 05:08 | 00:00 | 04:37 +00:31 | 00:00 +00:00 |
| Ski Erg | 04:29 | 05:08 | 04:27 +00:02 | 04:37 +00:31 |
| Running 2 | 04:39 | 09:37 | 04:58 -00:19 | 09:04 +00:33 |
| Sled Push | 03:32 | 14:16 | 02:55 +00:37 | 14:02 +00:14 |
| Running 3 | 04:47 | 17:48 | 05:24 -00:37 | 16:57 +00:51 |
| Sled Pull | 05:27 | 22:35 | 04:58 +00:29 | 22:21 +00:14 |
| Running 4 | 04:44 | 28:02 | 05:23 -00:39 | 27:19 +00:43 |
| Burpees Broad Jump | 05:27 | 32:46 | 05:19 +00:08 | 32:42 +00:04 |
| Running 5 | 04:58 | 38:13 | 05:34 -00:36 | 38:01 +00:12 |
| Rowing | 04:48 | 43:11 | 04:49 -00:01 | 43:35 -00:24 |
| Running 6 | 05:20 | 47:59 | 05:26 -00:06 | 48:24 -00:25 |
| Farmers Carry | 01:31 | 53:19 | 02:11 -00:40 | 53:50 -00:31 |
| Running 7 | 05:01 | 54:50 | 05:24 -00:23 | 56:01 -01:11 |
| Sandbag Lunges | 05:18 | 59:51 | 05:06 +00:12 | 01:01:25 -01:34 |
| Running 8 | 05:37 | 01:05:09 | 06:01 -00:24 | 01:06:31 -01:22 |
| Wall Balls | 05:38 | 01:10:46 | 06:31 -00:53 | 01:12:32 -01:46 |
| Roxzone | 09:42 | 01:25:58 | 06:55 +02:47 | 01:25:58 |
Sam Longstaff delivered a solid performance in the 2024 Birmingham HYROX race, finishing in the top 34% overall and the top 33% in his age group. His overall time was 01:25:58, proving his prowess in endurance. In particular, Sam's total running time of 00:40:11, which was 02:53 faster than the average, stands out. This highlights Sam's strength as a runner. However, it's also crucial to emphasize his exceptional performance in the Farmers Carry, where he finished faster than 98% of the competitors. Pacing-wise, Sam started slower than average during the first run but managed to pick up and maintain a faster pace in the subsequent running segments.
Sam's performance shows room for improvement in several segments, most notably the Roxzone, Sled Pull, Sled Push, Burpees Broad Jump, and Sandbag Lunges.
For future races, Sam could benefit from a few strategic adjustments. First, he could aim to start at a faster pace during the first running segment to gain an early advantage. He should also focus on maintaining a consistent pace throughout the race to avoid fatigue in the later stages. Additionally, considering his strength as a runner, Sam could look to use this to his advantage by pushing harder in the running segments, thus compensating for the slower transition times. Moreover, integrating strength training into his workout regimen will help him perform better in strength-based segments like the sled push and pull, and the burpees broad jump.
| Similar Athletes | |||
|---|---|---|---|
| Rixson Matthew | 2023 Sydney | 01:25:28 | |
| Karouay Rabii | 2023 Paris | 01:26:15 | |
| Bailey Colin | 2024 Sports Direct HYROX London | 01:25:33 | |
| Martin Zak | 2022 Dallas | 01:25:48 | |
| Tillack Martin | 2024 Köln | 01:25:30 | |
| Mudra Heiko | 2019 Oberhausen | 01:26:06 | |
| Whitby Paul | 2024 Dublin | 01:26:10 | |
| Dunne Donal | 2024 London | 01:26:19 | |
| Müller Björn | 2024 Frankfurt | 01:26:09 | |
| Wilding Mark | 2024 Birmingham | 01:26:16 | |
| Other Results from this athlete | ||
|---|---|---|
| 2023 Madrid | 01:29:07 | |
| 2023 Glasgow | 01:32:55 | |
| 2024 Glasgow | 01:29:46 | |
Unlock your potential with our pace calculator tool, designed to help you craft your ideal race splits and propel yourself to new heights.
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